24 Pendulum/ Pendulum shove (Mace)
12 Box jump*
*Box jump is performed with rest at the top (if needed), and an immediate re-jump as soon as we return to the ground. One physical cue that makes it easier to “re-jump” is leaving your head/ shoulders over your jumping destination, forcing forward lean and subsequently a quick reset. Remain postured up and load the hip (similar to DL or clean) and explode upon receiving the floor.
**Windmill should find us as narrow as possible with feet lined up and top shoulder directly over the lead foot at the bottom of the position. If the shoulder is not over the foot, we are likely more of a table top than a windmill.
Use the bottom hand to push along the inside of the front leg to assist with tension and stability on the descent.